If you have been diagnosed with Type 2 Diabetes, you have probably been told just how important it is to have a healthy diet. In addition, losing just 10% of your body weight has been shown to make blood sugars easier to manage, and sometimes even leads to being able to decrease or even stop some diabetes medication! But with so many different diets out there claiming to help with weight loss, it is difficult to know which one is best.
What Is the Best Diet for Managing Your Type 2 Diabetes?
The secret is…that there is no secret. The best diet is the one that is based on healthy food and that you will actually stick with long term. Because while eating only kale for three months might make you lose weight, it is simply not realistic (and would be terrible for your health!). Living with Type 2 diabetes doesn't mean giving up delicious food or constantly worrying about your meals. In fact, with the right diet, you can manage your blood sugar levels, feel energized, and lead a healthier life.
Key Ingredients to a Healthy Diet for Type 2 Diabetes
The foundation of a healthy diet is balance. You'll want to balance your carbohydrate intake, monitor portion sizes, and make wise food choices. Here are some key components to keep in mind:
- Monitor your carbohydrates: Carbohydrates have the most significant impact on blood sugar levels, so it's essential to be mindful of them. Consider working with a registered dietitian to determine your daily carbohydrate intake. This knowledge will empower you to make informed choices about which foods to include in your meals. Choosing complex carbohydrates like whole grains, vegetables, and legumes (lentils, beans, etc) is a good start. These foods release sugar into your bloodstream more slowly than more simple carbohydrates like plain white bread, preventing blood sugar spikes.
- Choose lean protein: Incorporate lean sources of protein, such as skinless poultry, fish, tofu, and legumes, into your meals. Protein helps stabilize blood sugar levels and keeps you feeling full.
- Choose healthy fats: Opt for healthy fats like those found in avocados, nuts, seeds, and olive oil. Limit saturated and trans fats found in fried foods and processed snacks.
- Choose high-fiber foods: Include plenty of fiber-rich foods like fruits, vegetables, and whole grains. Fiber helps control blood sugar and aids in digestion.
- Portion control: Controlling portion sizes is crucial for managing blood sugar levels. Even healthy foods can affect your glucose levels if you eat too much of them. Use measuring cups, a food scale, or your hand as a guide for portion sizes. A general rule of thumb is to fill half your plate with non-starchy vegetables (like spinach or carrots rather than potatoes), a quarter with lean protein (like chicken), and a quarter with carbohydrate foods, preferably whole grains or legumes.
Other Foods That Help with a Diabetic Diet
In addition to what is noted above, there are certain foods that are especially beneficial to those with Type 2 Diabetes. Here are some excellent options to include in your diet:
- Beans: Kidney, pinto, and navy beans are loaded with magnesium and potassium, as well as fiber and protein. They do contain carbohydrates too, but they are a great way to get protein without relying on meat.[1]
- Leafy Greens: Spinach, kale, and collard greens are rich in vitamins and low in carbohydrates.
- Berries: Blueberries, strawberries, and raspberries are high in antioxidants and fiber.
- Whole Grains: Oats, quinoa, and brown rice provide sustained energy and fiber.
- Fatty Fish: Salmon, mackerel, and sardines are packed with heart-healthy omega-3 fatty acids.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds are excellent sources of healthy fats and fiber.
How to Spot Hidden Sugar in Foods
If you have Type 2 diabetes, it is especially crucial to reduce your intake of sugary and processed foods. These can cause rapid spikes in blood sugar levels. Check food labels for added sugars, and be aware of hidden sugars in sauces, dressings, and beverages. There are sneaky ways that sugars are added to foods.
The list of ingredients may not include “sugar” but rather list ingredients like corn or rice syrup (sugars!), anything ending in “-ose” such as dextrose or maltose (also sugars!), or making the sugar sound “healthier” by calling it “raw sugar” or “brown sugar” (still sugar!). Knowing the different ways that manufacturers disguise sugar can help you to avoid it.
Importance of Staying Hydrated on a Type 2 Diabetes Diet
Also key to maintaining a healthy diet is staying hydrated. Drinking plenty of water is essential for overall health, and can also help regulate blood sugar levels. The amount you need can vary depending on your activity level, the climate where you live, and your personal medical conditions. Starting your day off with a large glass of water can keep you from falling behind on water intake. Listen to your body when you feel thirsty.
Reach for water when you want a drink instead of sugary alternatives- if you replace your usual lunchtime soda with a glass of ice water, you will not only improve your hydration but will also cut out a significant source of calories! Sugary drinks are the leading source of added sugars in the American diet- this simple change can make a huge difference in your health.
The Bottom Line
If you have Type 2 Diabetes, your goal should be to adopt diet changes that you can stick with for life, rather than following a “fad” diet that could be difficult to maintain. Focus on adding interesting (and healthy!) new foods and recipes to your diet, and you’ll hardly miss the less nutritious foods you have chosen to skip. The best diet for Type 2 diabetes is one that prioritizes balance, portion control, and the right food choices. By eating a variety of whole foods, monitoring your carbohydrate intake, and making informed decisions about what you put on your plate, you can manage your blood sugar levels effectively.
Remember, it's always a good idea to consult with a healthcare professional or registered dietitian for personalized guidance on managing your Type 2 diabetes through diet. You can also find support from others with Type 2 diabetes right here on PatientsLikeMe!